1200 or 1 mile run ****
then row until 15:00
run 800 or 1200 ****
then bike until 30:00
run 600 or 800 ****
then row until 40:00
run 400 ****
then bike until 50:00
***** max set unbroken pull ups / ring rows and max unbroken set of strict press 75/55 – 45/35
Goat cycle 2 then 3 RFT of:
400 M run (pro=600)
21 Lateral bar burpees
15 TTB
9 pull ups (rx+=C2B) (PRO=BAR MU)
** 20:00 minute cap!!!
STIMULUS: CLASSIC TRIPLET with a run! A great endurance workout. Reps not real high, skill level not high. Just keep going!
Run: Nice pace and run all the way to the bar and start your burpees.
Burpees: Depending on your run. Run fast slower paced burpees. Run slow, haul ass on the burpees.
TTB: Modify to toes to waist or eye level but YOU MUST ONLY DO THE SINGLE KIPPS!!!
Pull ups: No more than one break per round only because your tired. As soon as you come off the bar, start running! MODIFY to jumping chest to bar in at least one round.
ACCESSORY WORK: Not for time but keep moving; trying to keep your heart rate around the 85% no higher than 90%.
*** DO NONE OF IT FAST! QUALITY !!!
5 ROUNDS NFT:
10 GHD SIT UPS
10 GHD BACK EXT
10 ALTERNATING LEG STEP UPS SINGLE 50/35 DB HELD AT YOUR CHEST/BELLY (NOT TOUCHING YOUR LEGS)
2 DELIBERATE ROPE CLIMBS! (DELIBERATE MEANS JUMPING AS HIGH AS YOU CAN TO START THEN PULL YOUR HANDS TO YOUR CHEST AND PULL YOUR KNEES AS HIGH AS POSSIBLE TO GET YOUR NEXT BITE WITH HYOUR LEGS THEN EXTEND YOUR HANDS AS HIGH AS POSSIBLE TO REPEAT.
** you trying to get the fewest pulls as possible on each rope climb… if you normally take 4 pulls to get to the top then todays goal is to do it in 3 pulls.
** If youre already VERY good at rope climbs then do the first one legless up and down then the second one with your feet!
XFCandVBBC 